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Components
Front Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (10/9)
Workout
TGIF
Front Squat
Front Squat
Take 12:00 to Establish 3RM Front Squat from the Floor
Metcon (Time)
"Animal Kingdom"
90sec AMRAP, 60sec Rest
Round 1:
9 Squat Cleans 135/95#
9 Bar Facing Burpees
Max Devils Press 50/35#
Round 2:
7 Squat Cleans 135/95#
7 Bar Facing Burpees
Max Devils Press 50/35#
Round 3:
5 Squat Cleans 135/95#
5 Bar Facing Burpees
Max Devils Press 50/35#
Round 4 and continue if you haven't finished
3 Squat Cleans 135/95#
3 Bar Facing Burpees
Max Devils Press 50/35#
*continue until 30 Devils Press Completed
RX+:
Barbell: 155/105#
Dumbbells: 70/50#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 29, 2022
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 3 @ 275 lbs
1
Stephen
Johnston
AM WOD 11:30
1 x 3 @ 275 lbs
2
Eric
Glarborg
AM WOD 11:30
1 x 3 @ 245 lbs
Failed 265
3
Marshall
Mortley
AM WOD 5:30
1 x 3 @ 230 lbs
4
Lorenzo
Hernandez
WOD: 6:30 AM
1 x 3 @ 220 lbs
5
Michael
Keller
AM WOD 5:30
1 x 3 @ 217 lbs
5
Zach
Smith’
AM WOD 5:30
1 x 3 @ 217 lbs
6
Fernando
Monreal
PM WOD 6:00
1 x 3 @ 145 lbs
7
Jeff
Pontes 🏋️♀️
PM WOD 4:45
1 x 3 @ 135 lbs
7
Joseph
Ulibarri
AM WOD 5:30
1 x 3 @ 135 lbs
Female Clients
1
Monique
M
AM WOD 5:30
1 x 3 @ 150 lbs
2
Courtney
Smith
PM WOD 4:45
1 x 3 @ 145 lbs
3
Kelsey
Vigil
AM WOD 5:30
1 x 3 @ 135 lbs
Back struggles
3
Roxana
Ubeda
AM WOD 11:30
1 x 3 @ 135 lbs
4
Kanani
Harwood
PM WOD 3:30
1 x 3 @ 115 lbs
5
Natalie
Dalton
AM WOD 5:30
1 x 3 @ 105 lbs
I did it! Taking it slow for the wrist
6
Danyella
Nava
PM WOD 3:30
1 x 3 @ 100 lbs
7
Kristina
Metge
AM WOD 5:30
1 x 3 @ 95 lbs
7
Rachel
Furnari
AM WOD 5:30
1 x 3 @ 95 lbs
Go heavier next time
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